Clinch Valley CrossFit – CrossFit – Clinch Valley CrossFit

Warm-up (No Measure)

1. Movement Prep/Activation and Increasing Heart Rate

3:00 Machine


Every minute (7:00)

5/4 Calorie Row

4 Wall Ball Thrusters

3 Box Step Ups

2. Workout Prep

3 sets:

20 Second Row (workout pace)

5 Wall Balls

3 Dumbbell Box Step Ups (work up in weight and height)

Workout (Time)


Freedom (RX’d)

Teams of 2

2000/1750m Row

200 Wall Balls (20/14)

2000/1750m Row

100 Dumbbell Box Step Ups (24/20)(50s/35s)

2000/1750m Row

(KG Conv: WB 9/6, DB 22.5s/15s)

Individual Option

1000/850m Row

100 Wall Balls (20/14)

1000/850m Row

50 Dumbbell Box Step Ups (24/20)(50s/35s)

1000/850m Row

(KG Conv: WB 9/6, DB 22.5s/15s


Teams of 2

1750/1500m Row

150 Wall Balls (20/14)

1750/1500m Row

100 Dumbbell Box Step Ups (20/16)(35s/25s)

1750/1500m Row

(KG Conv: WB 9/6, DB 15s/10s)


Teams of 2

1000/850m Row

100 Wall Ball Thrusters (light)

1000/850m Row

100 Box Step Ups (24/20)

1000/850m Row

Target time: 28-32 minutes

Time cap: 40 minutes

Optional Accessory (Checkmark)

Mayhem Mini-Pump: Shoulder/Glutes

4 Rounds

10 Standing Single Arm DB Press @ moderate weight

10 Standing DB Lateral Raise @ moderate weight

10 GHD Hip Raise @ maintain quality

-Rest 3 min b/t round-
Standing Single Arm DB Press

Standing DB Lateral Raise

GHD Hip Raise

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Coodown/Mobility (No Measure)

1:00 Barbell Quad Smash (each side)

1:00 Couch Stretch (each side)

1:00 Trap Smash (each side)


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